Energy Boosting Snacks

Sonya Muhlsimmer

Sneaking in a quick pick-me-up snack whilst others look for a way down.Claustral Canyon, Blue Mountains

Do you get that afternoon slump when out hiking and you need a quick pick-me-up, or even just a quick snack to keep you going? Or have you ever hit the wall and lost all your energy, and you still have hours to go to reach your destination? What high-energy snacks do you take in your pack for times like these? There are so many things you can eat or drink to replace some energy back into your body. Some food choices are scroggin, muesli bars or even chocolate, or drinks such as protein shakes or sports drinks. Here I have two super-nutritious and tasty recipes to give you the boost you need. Make them at home and when needed, just pull them out of the pack, eat and off you go. So who is going down the canyon first, does the rope reach the bottom?

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This is a super-nutritious snack for on the run, and will keep you going till the end of the day. It’s packed with energy, protein, carbohydrates, minerals, vitamins and antioxidants. Some of the ingredients are known as super-foods and are available at health food shops. I’ll give a brief run-down of the super-foods and some of the not so common ingredients. Cacao nibs are crumbled cacao beans that have a chocolate flavour; they are full of minerals and vitamins. Quinoa flakes are gluten free and are loaded with protein. Protein isolate (I use a soy protein isolate) is 90-95% protein. Coconut contains carbs, fat, protein and minerals. Linseed is the richest source of omega-3 fatty acids and some essential amino acids. And finally, amaranth is a pseudocereal (gluten free) with a high level of protein and some minerals such as magnesium, potassium and calcium. This is one super-nutritious slice ...

MethodPreheat a fan forced oven to 160°C. Using baking paper line a 28 x 18 cm baking tray. Pulse almonds, cranberries and hazelnuts in a food processor for about 30 seconds and place in a large bowl.

Chop dates up into small chunks and add them to the large bowl with the nuts and cranberries. Add all other dry ingredients into the large bowl and stir through to combine. In a small bowl add all the wet ingredients and stir through thoroughly. Add the wet ingredients to the dry ingredients and mix through thoroughly. Place the mixture on the greased tray, pat down firmly and bake for 20 to 25 minutes. Let the slice cool in the tin for about 10 minutes, then transfer to a wire rack to cool completely. Cut in half lengthways, then into about 6 cm long.

HintsOnce the slice cools it is quite firm, however the next day it is a bit softer. It is not a super-

firm slice so be careful when placing this in the pack. Cryovac the slice when it has cooled down. When it is Cryovaced it becomes quite sturdy, and will last in your pack for a long time without being squashed.

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Anzac biscuits have a long and interesting history; they are part of the Australian and New Zealand Army Corps. The origin of the Anzac biscuit is uncertain. Anzac biscuits were a substitute for bread and apparently the crunchiness of the biscuit was important. The biscuits were extremely hard and some soldiers actually preferred to grind them up for porridge. Now there is another idea! Luckily for us though, the humble biscuit has come a long way. And you can add to the recipe as I have here for something unique. The energy and nutrition in the biscuit is great for our afternoon slump too. Oats are actually a good source of carbs, protein, fibre, vitamins, minerals, antioxidants and are known as a health food. Cranberries are packed with nutrients too such as vitamins C, E, K and so much more. Macadamia nuts are full of energy; it is one of the highest calorific value in the nuts. And of course coconut, the super-food that contains almost all of the daily essential minerals and vitamins we need in our diet. Now who doesn’t like Anzac biscuits?

MethodPreheat a fan forced oven to 160°C. Grease or place a piece of baking paper on two oven trays. Pulse macadamias and cranberries in a food processor for about 30 seconds. Combine flour, sugar, oats, coconut, pulsed macadamias and cranberries in a large bowl. In a small saucepan combine butter, golden syrup and water, stirring constantly over a medium heat until the butter is melted. Take the pan off the heat and stir in the bicarb soda. Stir this wet mixture into the dry ingredients and mix well till the ingredients combine. Place round tablespoons of mixture on a greased oven tray, flatten a little and bake for 15 minutes. Then let cool on the tray for about 5 minutes before transferring to a wire rack to cool completely. Depending on the size of your spoonful, this recipe makes about 10 to 12 biscuits.

HintsAgain, once cooled you can Cryovac the biscuits to make them a sturdy pack of snack biscuits.

Water - 1 Tbsp